WOD Weight Lifting

Max Effort Press Day: Main Event: Push Jerks: 15 Reps @ 80% plus Accessories: Timed Behind the neck press: 3x 1 min Bandy Curls Triceps... Read More

Max Effort Squats: Main Event: Conventional Deadlift: Max 5 1″ Deficit x AMAP 2″ Deficit x AMAP Accessories: Barbell lunges x A Whole Lotta Reps... Read More

Max Effort Squats: Main Event: Box Squat Max 1 60% x AMAP Conventional Block Pulls Max 3 Reverse Hypers Abs

Dynamic Effort Bench Main Event: Paused Bench Press: 3 x 10 with a 3 second Pause on the chesticles Accessories: Faster than last week: 30... Read More

Dynamic Effort Squats: Main Event: Special Bar Pause Squats: 2 x 12 @ 60% with a 5 Second Pause Accessories: Power Snatch: 1 rep at... Read More

Max Effort Bench: Main Event: Dr. Floor Press Vs. Mini Bands x Max 1 80% x AMAP Bands OFF x AMAP Accessories: DB Press AMAP... Read More

Max Effort Squats: Main Event: Full Range Safety Squat Bar Good Mornings: Max 5 50% 1 Good Morning/ 1 Squat x AMAP Accessories: Dimmel Deads... Read More

Dynamic Effort Bench: Push Press: 3 reps @ 70% Every Minute on the Minute For Time: 30 Hand Stand Push Ups 20 Push Ups 20... Read More

The Haka (posture dance) is a New Zealand (Maori) traditional dance that can happen for almost any reason.  In this instance it is in honor... Read More

Max Effort Bench Close Grip Bench: 10 Reps @ or Above 90% Timed DB Shoulder Press: AMAP in 1 Min x 3 Front, Side and... Read More